Since the day he was born, Cedric McMillan was obsessed with muscles and superheroes. He imagined that one day he will be as big as characters from comic books. He totally followed his dreams and today Cedric McMillan is one of the biggest bodybuilders ever, people even call him "Black Arnold" because of his giant and muscular body.
This beast is 6'1 feet (185 cm) tall and he weighs about 300 Lbs. (136 kg). Also, he isn't just an IFBB pro, he is US Army Instructor which makes this giant even more dangerous. He carries on his army duties and he won a lot of bodybuilding competitions (Arnold Classic 2017, Levrone Pro Classic 2016, Golden State Pro 2015, etc).
The training routine that Cedric McMillan follows is a 6-days Training Split Routine:
Monday - Shoulders:
- Side Lateral Raises - 3 sets, 30 reps
- Steering Wheels - 2 sets, 40 reps
- Dumbbell Presses - 2 sets, 12 reps
- Dumbbell Partial Lateral Raises - 2 sets, 35 reps
- Rear Delt Dumbbell Raises - 1 set, 10 reps
Tuesday - Quads:
- Leg Extensions - 1 set, 12-20 reps
- Leg Press - 1 set, 12-20 reps
- Walking Lunges - 40 steps, without weights
- Leg Extensions - 1 set, 20 reps
Wednesday - Back:
- Pull Ups - 3 sets, 12-20 reps
- Pulldowns - 3 sets, 12-20 reps
- Seated Cable Rows - 3 sets, 12 reps
- Bent-Over Barbell Rows - 3 sets, 12 reps
- One-arm Seated Cable Pulldowns - 3 sets, 12 reps
Thursday - Chest:
- Peck-Deck Flyes - 4 sets, 12-20 reps
- Cable Crossovers - 2 sets, 12-20 reps
- Incline Dumbbell Flyes - 3 sets, 12 reps
- Incline Barbell Presses - 2 sets, 20 reps
Friday - Arms:
- Decline Triceps Extensions - 3 sets, 12-20 reps
- Overhead Cable Extensions - 3 sets, 12-20 reps
- Barbell Curls - 2 sets, 20 reps
- Low-Pulley Cable Curls - 2 sets, 20 reps
- Concentration Curls - 2 sets, 12-20 reps
Saturday - Hams:
- Seated Leg Curls - 3 sets, 12 reps
- Stiff-leg Deadlifts - 3 sets, 12 reps
- Single-leg Curls - 2 sets, 20 reps
- Lying Leg Curls - 2 sets, 20 reps
Sunday - Of course, rest day
That is it, try it and leave a comment below.
